Q I want to add some fartlek sessions to my training regime, but I’m not sure how to go about it. How hard, and over what distance, should I push on the quick bits? How easy, and how long, should my recoveries be? A A fartlek session can be either

Q I’ve never seen a convincing answer to the question “can bike sessions replace running and still make you a better runner?” For instance, will I be a better runner if I replace a six-mile fartlek with a 50-minute bike speed session, and an easy

run and see if that clicks you into faster gear earlier in the run.What exactly causes a reduction in resting heart rate?Micksta Does your resting HR become lower by training more miles or by adding quality to your sessions? I’ve noticed over the past

of these sessions (decreasing recovery intervals as you get fitter); and in the other do two or three longer efforts at 10 per cent slower than your target race pace, with a fixed recovery time of five minutes. You should aim to work for a total of 1-1.5 times your

In the weeks leading up to April's Boston Marathon, in which he finished third, American elite runner Ryan Hall logged hundreds of miles over the mountainous roads of Mammoth Lakes, California. The workouts that mattered the most? His weekly tempo

was an important part of my marathon training. My weekly mileage developed from 20 miles, to 30 just before Christmas, and then finally 40 miles, and combined long runs of up to 20 miles, speed and often hill sessions. These were all-important parts

of my daily commute? Can I replace interval sessions, hill work and long runs on my way to the office?A The first – obvious – thing to remember is that bike miles and running miles aren’t equivalent. If you were to run at, say, eight miles an hour, you

. This is referred to as the deflection point, and is said to be the threshold. It is, therefore, this heart rate that you should use for your threshold sessions.After the original work on runners in 1982, further studies applied the test to other sports, and it soon

my local running club and, although I'm no speed-merchant, I wanted to get a time I felt proud of so I set myself the goal of sub-4:30.  I trained five days a week, running up to 22 miles on my longest run although my "speed" sessions were more like a

week 9 with a great 16 mile run in which her pace was consistent (and faster than normal) and she finished strongly. She then followed that with a strong speed session and a good marathon pace run.Week 10 saw an excellent 18 mile run with the last mile